Wednesday, February 12, 2020

Surge Elite Performance & Fitness – CROSSFIT

Metcon (Weight)

A) 4 Sets

5 Deadlift (Build to RPE 6-7)

2 Minutes Bike/Row for Distance (goal is to increase distance each set)

Rest 2 Minutes

B) 3 Sets: (Alternate Every 90 Seconds)

Odd 90s = 15 Russian KB Swing + 6-8 Supine Ring Row

Even 90s = 6-8 DB Lunge (Each) + 6-8 DB Push Press

C) EMOM x 2-3 Sets

Minute 1 = 8-15 DB/BB Curls

Minute 2 = Sorensen Hold (Iso top GHD Hip Extension Hold x 20-45 Seconds

Strength

A) 4 Sets (Every 90s)

Snatch (Full) + 2 Overhead Squat + 3 Power Snatch @ 60-65%

B) 5 Sets: (Every 2 Minutes)

Jerk x 5-5-3-2-1 @ 6-8 RPE (NOT MAX)

C) 2 Sets

Jerk Dip x 3 w/2 sec pause in bottom of dip @ 105-110% of Jerk

D) 4 Sets: (EMOM)

DB Shoulder Press

Minute 1 = 8 Reps (lighter DBs)

Minute 2 = 6 Reps (Moderate DBs)

Minute 3 = 4 Reps (Heavy DBs)

*Use 3 different set of DBs

E) 4 Sets: (EMOM)

Horizontal Pulling

Minute 1 = 8 Reps Supine Ring Row @2111

Minute 2 = 6 Reps Hand Anchored DB Row Each @ 2112

Minute 3 = 4 Reps Prone Flat Bench Barbell Row

F) 3 Sets: (Alternated Every 90 Seconds)

Odd 90s = 10 DB or BB Curl

Even 90s = 6-10 GH Raise

Metcon (Time)

For Time:

1:30 on, :30 Seconds Light Until Completion:

450/375 Calorie Row

*Must stay between 26-30 Strokes per minute